Healthy Recipes Ingredient Vegetable Cauliflower Whole Roasted Cauliflower with Whipped Feta & Pomegranate 4.8 (6) 3 Reviews This whole roasted cauliflower recipe features warming spices on a bed of tangy whipped feta. Juicy pomegranate arils add a pop of sweet-tart flavors that offer a delightful contrast to the creamy feta and bold spices. For maximum flavor, add cloves to the spice mix for an added layer of aromatic sweetness. By Renu Anshie Dhar Renu Anshie Dhar Renu Dhar has more than a decade of cumulative experience cooking as a personal chef and culinary instructor. As a personal chef, she developed over 1,000 personalized recipes and meal plans for her clients. EatingWell's Editorial Guidelines Published on September 4, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Photographer: Jen Causey, Food stylist: Emily Nabors Hall, Prop stylist: Lindsey Lower Active Time: 15 mins Total Time: 1 hr 5 mins Servings: 4 Nutrition Profile: No Added Sugar Gut Healthy Mediterranean Diet Sesame-Free Nut-Free Soy-Free Vegetarian Egg-Free Gluten-Free Jump to Nutrition Facts Jump to recipe Make cauliflower the main event with this Whole Roasted Cauliflower with Whipped Feta & Pomegranate. We’ve lightened up our version of whipped feta by replacing the cream cheese with Greek yogurt—which also adds some protein. The combination of lemon and mint in the whipped feta gives it a light, bright taste. And a sprinkling of pomegranate arils adds a pop of color, sweetness and fiber. Keep reading to pick up some success tips—like making sure your cauliflower is dry before roasting it—and answers to your most common questions. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! After washing, make sure the cauliflower is dry before roasting by patting dry with a clean kitchen towel. Otherwise, the residual water will cause the vegetable to oven-steam rather than crisp up.Look for a cauliflower that weighs about 2 pounds, looks uniform and has green leaves that are still attached. The fresher the cauliflower, the more moisture it has, which keeps it from drying out in the oven.You can make this up to three days ahead: refrigerate the cauliflower and the whipped feta in separate airtight containers. See reheating directions below.You can substitute goat cheese for the feta, but you might have to add a little water to get the desired consistency. Nutrition Notes Cauliflower is loaded with fiber, antioxidants, vitamins and minerals. You’ll even get some plant protein with cauliflower. This cruciferous veggie has been linked with a healthier heart, better digestion, lower inflammation and a reduced risk of cancer. As cheese goes, feta is one of the saltier ones. But thanks to its intense flavor, you can use less of it and still get that brininess you’re looking for. Like other types of cheese, feta provides calcium, protein and vitamin B12. They may be tiny, but pomegranate seeds (arils) pack a nutritional punch. Eating them will give you fiber and antioxidants to help reduce your risk of heart disease. They’re also a good source of vitamins C and K, per the USDA. While we often think of whole foods as providing nutrients and reducing disease risk, herbs and spices cannot be overlooked for their potential health benefits. For example, cloves have been linked with a reduced risk of arthritis, paprika with decreased inflammation and pain, and peppermint with improved mood and focus. Photographer: Jen Causey, Food stylist: Emily Nabors Hall, Prop stylist: Lindsey Lower Cook Mode (Keep screen awake) Ingredients 4 tablespoons extra-virgin olive oil, divided 1 teaspoon paprika 1/2 teaspoon ground cumin 1/4 teaspoon ground turmeric 1/8 teaspoon ground cloves (optional) Pinch of salt 1 medium head cauliflower (about 2 pounds) Cooking spray 1 1/2 cups crumbled feta cheese, (about 6 ounces) 1/3 cup whole-milk plain strained (Greek-style) yogurt 2 tablespoons finely chopped fresh mint, plus more for garnish 1/4 teaspoon grated garlic 2 teaspoons lemon juice, plus lemon slices for garnish 3 teaspoons water 1/4 cup pomegranate arils Directions Preheat oven to 400°F. Line a large rimmed baking sheet with foil. Whisk 2 tablespoons oil, paprika, cumin, turmeric, cloves (if using) and salt together in a small bowl. Remove outer leaves from cauliflower. Slice off the bottom of the core so the cauliflower sits flat on the prepared baking sheet. Lightly coat the cauliflower with cooking spray. Roast for 25 minutes; brush the cauliflower all over with the paprika mixture and rotate the pan front to back. Continue roasting until browned and tender, about 25 minutes more. Let cool for 5 minutes. Brush the cauliflower with 1 tablespoon oil. Photographer: Jen Causey, Food stylist: Emily Nabors Hall, Prop stylist: Lindsey Lower Meanwhile, combine feta, yogurt, mint, garlic and the remaining 1 tablespoon oil in a food processor; process until very smooth, 2 to 3 minutes, stopping to scrape down the sides as needed. With the processor running, slowly pour lemon juice through the chute; process until lighter in texture, 30 to 45 seconds. Slowly pour water through the chute, 1 teaspoon at a time; process until the mixture appears whipped and smooth, about 1 minute, stopping to scrape down the sides as needed. Transfer to a small bowl; cover and refrigerate until ready to use. Photographer: Jen Causey, Food stylist: Emily Nabors Hall, Prop stylist: Lindsey Lower Using the back of a spoon, spread the feta mixture evenly on a platter. Top with the roasted cauliflower head and sprinkle with pomegranate arils. Garnish with additional mint and/or lemon slices, if desired. Frequently Asked Questions How do I reheat roasted cauliflower? Preheat the oven to 350°F. Cover the cauliflower with foil and bake for 15 minutes; uncover and bake for another 5 minutes. Then remove the chilled feta from the fridge and assemble the dish. What should I serve with whole roasted cauliflower? This goes great with chicken, beef and pork. Try serving it with our Maple-Glazed Chicken Breasts or Pork Chops with White Wine & Capers. EatingWell.com, September 2024 Save Rate Print Nutrition Facts (per serving) 320 Calories 24g Fat 17g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1/4 cauliflower & 1/4 cup whipped feta Calories 320 % Daily Value * Total Carbohydrate 17g 6% Dietary Fiber 5g 19% Total Sugars 8g Added Sugars 0g 0% Protein 12g 25% Total Fat 24g 31% Saturated Fat 9g 45% Cholesterol 40mg 13% Vitamin A 71µg Vitamin C 111mg 123% Vitamin D 0µg Vitamin E 2mg 16% Folate 150µg Vitamin K 46µg Sodium 500mg 22% Calcium 287mg 22% Iron 2mg 11% Magnesium 49mg 12% Potassium 788mg 17% Zinc 2mg 19% Vitamin B12 1µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications. EatingWell's Editorial Guidelines